Orange County Strength and Conditioning – Level 2,3,4, & RX’d

Warm-up

Warm-up (No Measure)

Metcon

Metcon (7 Rounds for time)

This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:

All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (95%) to retain your form